Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Ski (or Row)
10 Alternating V-Ups
3 Inchworms
10 Single Arm Dumbbell Bench (each)
5 Single Arm Ring Rows
2. Workout Prep
2 sets:
15-second Row (build in pace)
25ft Farmers Carry (build in weight)
Gymnastics
Gymnastics – Pulling (Week 4) (4 Rounds for reps)
8 minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.
Workout
The Stalk (AMRAP – Rounds and Reps)
Freedom (RX’d)
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
(KG conv: 22.5/15 DBs)
Independence
20:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round
(KG conv: 15/10 DBs)
Liberty
20:00 AMRAP
12/10 Calorie Row
50ft Farmers Carry (light)
-Add 50ft after each round
Target Round: Round 6 (300ft+)
Minimum Round before scaling: Round 5 (250)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Forearm Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers
Forearm Smash